Episode Details

Greetings!

In place of this week’s newsletter, I recorded a Q&A session based on questions I’ve received in the last few months. I had so much fun doing it and hope you enjoy listening (and learn something!)

I answer a variety of questions related to training, nutrition, supplementation, and injury prevention; share insights on the use of ketones and creatine; discuss fueling strategies for workouts, and emphasize the importance of mental performance and adaptation. I also cover challenges related to heat training, health concerns associated with high training volumes, and the role of gear in running, as well as advice on weight management while training for performance.

You can find an edited list of questions and my responses below (for those who prefer to read). It’s a bit shorter and punchier for better digestibility.

Nutrition & Supplementation

Exogenous Ketones

Q: How often do you use exogenous ketones? I noticed recovery benefits during ultra training but not with lower volume.A: During peak marathon blocks I currently take 4 shots/week (of Ketone-IQ: two after my hard interval session and two after my long run. I pair them with post‑workout carbs and protein. I generally don’t use them in base phases or at low training volumes.

Q: What are your overall thoughts on ketones, and when/how often do you take them? Worth the investment?A: They’re not a miracle supplement, and many basics move the needle more. For me—solid sleep, nutrition, and training already in place—ketones are a small edge I experiment with mainly post‑workout for recovery. Cost matters, so I focus usage where I feel the most benefit.

Q: Do you use ketones pre‑workout or pre‑race? I’ve heard folks tout recovery benefits most.A: Rarely pre‑race. Occasionally before a long run for a “flow”/focus feel, but for performance I prioritize carbohydrates during the session. My primary use case remains after hard sessions and long runs.

Creatine

Q: Thoughts on creatine? Do you cycle off?A: I take ~5–10 g/day, every day. There’s no need to cycle; creatine isn’t a hormone and doesn’t cause receptor “desensitization.” If you stop for a week or two, your stores remain fairly saturated; after >~1 month off, benefits likely wane.

Q: Do you take creatine on non‑training days?A: Yes—daily. Creatine works via long‑term saturation, not acute timing.

Q: Does timing matter?A: You can take it anytime, but I prefer post‑workout with a meal (protein + carbs). Better blood flow/insulin sensitivity may help uptake and support glycogen/protein synthesis.

Q: What supplements are you taking right now?A: Daily: Omega‑3s (EPA/DHA), creatine, vitamin D, iron (FerroZorb/Thorne), and Tongkat Ali (experimental; no clear effects noticed, no downsides so far). I removed ashwagandha—I felt it sometimes blunted my drive/mood (anecdotal).

Fueling

Q: How do you fuel early‑morning sessions? Two‑hour rides are also hard to fuel.A: I’m not hungry early. I usually start fasted and then take carbs during (gels/drink mix). For 90–120 minutes, I aim ~40–60 g carbs/hour. ≤80‑minute easy runs I often do fasted.

Q: What do you eat right after a workout if you’re not hungry?A: Hot days kill appetite. I lean on Greek yogurt + granola + berries or a smoothie (protein + fruit + greens powder + ice). Cold/sweet options go down easier than “hearty” meals.

Q: You use multiple gel types. How do you choose, and why not Maurten?A: I rotate to avoid palate fatigue and to match purpose: caffeine vs. non‑caffeine; 40 g vs